The holiday season can be joyful, exciting, and full of meaningful traditions, yet it can also bring big changes in routine that feel stressful for many individuals with disabilities. With a little preparation and a focus on comfort and connection, families can create celebrations that feel calm, supportive, and truly enjoyable for everyone. This guide offers simple, practical tips to help you navigate the season with confidence and care.

Keep Routines When Possible (and Prep for When you Can’t)

Holidays often disrupt school schedules, therapies, and daily routines. For many individuals with disabilities (especially those with autism), predictability helps reduce stress. Things to consider:

• Keeping consistent sleep and meal times
• Maintaining familiar rituals (morning/wake-up routine, bedtime routine, sensory breaks, movement opportunities)
• Using visual schedules or calendars to show upcoming changes and events
• Previewing the day using social stories or schedules/checklists

Even small familiar anchors in the day can make a big difference!

Honor Sensory Needs

Holiday spaces and unfamiliar places come with bright lights, loud music, crowded gatherings, and new smells. These sensory changes can be overwhelming or dysregulating. Helpful supports include:

• Noise-canceling headphones
• Sunglasses for bright or blinking lights
• A sensory toolkit (preferred fidgets, chewies, weighted objects, comfort items)
• Creating a “break room” or “calm corner” during gatherings
• Practicing and rehearsing in advance phrases like “I need a break” or “All done”
• Reinforcing (honoring) all self-advocacy and communication

Encouraging self-advocacy and communication, whether through words, gestures, or AAC devices, is empowering!

Prep for Travel and Transitions

Travel can be stressful for anyone, but especially for individuals who thrive on routine or struggle with long waits. Practicing, previewing, and planning can turn chaos into calm. To support smoother travel:

• Show pictures or videos of airports, airplanes, hotels, or relatives’ homes
• Pack familiar snacks and comfort objects
• Create a mini-schedule for the travel day
• Practice going through stressful steps (security, boarding) using role-play or videos
• Use clear, simple explanations for what will happen next
• Build in extra time if using mobility devices or medical equipment

Google Images and YouTube provide a wealth of free visuals for prep. Travel doesn’t have to be perfect, it just has to be supported.

Reduce Social Demands & Respect Boundaries

Holiday gatherings often come with additional expectations. Social norms such as hugging relatives, engaging in conversations, sitting for long meals, or participating in traditions can be especially taxing. Instead of forcing participating:

• Offer choices (“Do you want to sit here or over there?” or “Do you want to say hello with a wave or a high-five?”)
• Allow breaks and movement
• Let your loved one opt out of activities that feel overwhelming
• Educate family members ahead of time about preferred communication styles

Communicate with respect and promote dignity. Connection should feel comfortable, not forced.

Keep Meals Safe and Stress-Free

Many individuals have specific sensory preferences, food selectivity, or feeding needs. Support positive meal experiences by:

• Bringing preferred foods
• Offering a “safe plate” option
• Avoiding pressure to try new holiday dishes
• Letting your loved one eat in a comfortable space

Holiday meals aren’t the time to tackle challenging food related behaviors. Focus on joy and nourishment, whether the plate is full of mashed potatoes and turkey or Goldfish and pizza.

Use Social Stories or Visual Guides

Social stories can prepare individuals for new environments, holiday rules, or expectations in a simple, supportive way. Common topics include:

• What to expect at family gatherings
• Opening gifts
• Waiting for turns
• Holiday sensory surprises (noises, smells, lights)
• Travel routines

These tools can increase predictability and help reduce anxiety.

Build in Down Time

Between school events, parties, and family gatherings, holiday calendars can be jam packed. Everyone needs time to decompress and regulate. Plan intentional moments for:

• Quiet play
• Screen time without guilt
• Walks outside
• Rest
• Solo activities that bring comfort

You don’t have to attend every event to make the holidays memorable.

Focus on What Matters Most

The holidays don’t have to look like anyone else’s version. What matters is connection, comfort, and creating joy in a way that works for your family. Supporting individuals with disabilities through the holiday season is about flexibility, preparation, and understanding. Small accommodations can transform overwhelming moments into meaningful ones while creating holiday memories that feel safe, inclusive, and enjoyable for everyone in your family. Keep boundaries firm and expectations flexible.